Ukudla kwamaprotheni izinsuku ezingu-14 kuyindlela enhle yokulahlekelwa masinyane ngo-8-8 kilogram ngesikhathi esisodwa, futhi ungazitholi emkhakheni omkhulu wemikhiqizo. Sinikeza imenyu enomnandi, elinganiselayo engeke ilimaze umzimba, ngoba ukudla akukhipha i-cellulose neminye imikhiqizo eyenza ukudla kusebenziseke futhi kuhambelane. Imenyu ehlinzekwa yokudla kwamaprotheni izinsuku ezingu-14 ukuze isuleke ilula kakhulu - izinsuku eziningana kunoma iyiphi i-oda.
Inketho 1
- Ukudla kwasekuseni: isigamu sekhekhe le-cottage shizi 1.8%.
- Isidlo sasekuseni sesibili: amaqanda amabili abilisiwe, itiye.
- Usuku lokudla: isobho se-broccoli ukhilimu.
- Isinkwa: isigamu sendebe ye-yogurt engenamafutha.
- Ukudla kwesidlo: isabelo esiphezulu sezinkukhu ku-grill.
Option 2
- Ukudla kwasekuseni: i-omelet yamaqanda amabili.
- Isidlo sasekuseni sesibili: isaladi yeklabishi ye-Peking ne-soy sauce.
- Usuku lokudla: i-okroshka, inhlanzi ye-steam.
- Isinkwa: isigamu sendebe ye-1% ye-kefir.
- Isidlo sokudla: isaladi yokudla yemifino kanye nenkomo eyolisiwe.
Option 3
- Ukudla kwasekuseni: ingxenye yesine yamabele enkukhu abilisiwe.
- Isibhulakufesi sesibili: 1 iqanda elibilisiwe.
- Usuku lokudla: elilodwa eligxilwe ngemifino pepper.
- Intambama ukudlala: iklabishi isaladi.
- Ukudla kwesidlo: ingxenye yenkomo ebhalwa kuhhavini.
Option 4
- Ukudla kwasekuseni: oatmeal emanzini.
- Isidlo sasekuseni sesibili: ucezu lwezinhlanzi eziphekwe, ikhukhamba.
- Usuku lokudla: isobho semifino (ukupheka ngaphandle kwamazambane).
- Intambama yesiphuzo: isaladi yemifino esisha nebhotela.
- Isidlo: ama-shrimp noma ama-squid ane-stew eqoshiwe
wezinyosi zezinyosi.
Option 5
- Ukudla kwasekuseni: itiye kanye nezinhlamvu ezimbalwa ushizi.
- Isidlo sasekuseni sesibili: 1 imifino yamagilebhisi.
- Usuku lokudla: indlebe evela enhlanzi ebomvu.
- Isitokisi: ingilazi ye-yogurt engenasiphundu.
- Isidlo: ingxenye ye-turkey ne-broccoli.
Kunenye indlela - izithelo namaprotheyini ekudleni izinsuku ezingu-14. Kungcono kakhulu kulabo abathandekayo, kodwa ngenxa yokudla ushukela ophezulu ezitshalweni, awukwazi ukulahlekelwa isisindo ngokuphumelelayo. Ezinsukwini ezimbalwa zokuqala, ukudla kungase kuzwe buthaka - uphuze amanzi amaningi (1.5 - 2 amalitha ngosuku), futhi izodlula.